A sweet ending to the day does not necessarily have to interfere with a good night's sleep.
According to Real Simple, dietitians point to a number of desserts and ingredients that contain nutrients associated with healthy sleep.
Something sweet can fit into your diet
Dietitian Marissa Perrotta tells Real Simple that a small amount of something sweet can be part of a balanced diet.
Among other things, she recommends combining sweetness with healthy unsaturated fats and foods that naturally contain melatonin.
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Portion size matters
According to dietitian Chelsey Amer, there is no specific limit for sugar, calories, or fat that automatically eliminates a dessert's potential sleep-related benefits.
However, large portions can cause acid reflux, digestive issues, or fluctuations in blood sugar, which may disrupt sleep.
Do not eat too late
As a general rule of thumb, it is recommended to stop eating a few hours before bedtime. This may reduce the risk of digestive discomfort and disrupted sleep.
Watch out for caffeine
People who are particularly sensitive to caffeine may benefit from avoiding caffeinated desserts for several hours before bedtime.
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Amer mentions dark chocolate as one example.
Tart cherries
Cherries are among the few foods that naturally contain melatonin.
According to dietitian Karman Meyer, melatonin plays a role in the body's circadian rhythm and signals when the body should prepare for sleep.
Limit tart cherry juice
Meyer recommends a serving of 120 to 180 ml of tart cherry juice, especially when drinking it before bedtime.
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The aim is to limit the amount of naturally occurring sugar consumed from the juice.
Mix it with kefir
According to Meyer, tart cherry juice can be mixed with plain kefir.
The protein and fat in kefir can slow the absorption of carbohydrates while turning the combination into a creamy mocktail.
Banana ice cream
A frozen medium-sized banana can be blended with one tablespoon of milk for one to two minutes.
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Bananas contain potassium and magnesium, as well as vitamin B6, which Meyer says is important for the body's production of melatonin.
Add walnuts
Chopped walnuts can be used as a topping for the banana dessert. According to Meyer, walnuts naturally contain melatonin, magnesium, and tryptophan.
Pear with ricotta
Perrotta suggests a dessert made with a quarter cup of ricotta, 12 walnuts, and one small pear.
A pear can provide three to five grams of fiber, while complex carbohydrates help the brain produce serotonin, which she says supports relaxation.
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Yogurt with toppings
A parfait can be made with 150 ml of Greek yogurt, five or six strawberries, one tablespoon of pumpkin seeds, and two tablespoons of chopped walnuts.
Meyer highlights, among other things, the slowly digested protein in yogurt and the magnesium found in pumpkin seeds.
Dark chocolate
According to Amer, dark chocolate contains both magnesium and tryptophan.
She recommends around 30 grams to limit caffeine intake, while also emphasizing that research into dark chocolate and improved sleep remains limited.
Oatmeal cookies before bedtime
Amer recommends vegan oatmeal cookies made with raisins or dried cherries rather than chocolate chips.
Oats provide magnesium and fiber, while flaxseeds contain omega-3 fatty acids, and bananas add sweetness without added sugar.
One or two cookies
According to Amer, one or two oatmeal cookies can be an appropriate portion.
For those who are hungrier before bedtime, she suggests pairing one cookie with Greek yogurt or a small glass of milk for additional protein.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.